Training articles

From water to bike, do not waste time in the T1 of a triathlon

We give you some tips to gain some seconds in the T1

You get out of the water with the pulsations thrown and you have to make a transition in the shortest possible time. Follow these tips and you will avoid giving away seconds to your opponents.

Before putting on the neoprene, use body oil.

This way when you get out of the water and start removing your wetsuit you will see that it slides on its own.

Neoprene waist.

In the section of water to the transition you must have removed the triathlon jumpsuit to the waist, so that when you get to your bike you just have to lower it a little and with some vigorous kicks finish taking it off. Be careful to take off your hat and glasses first, you will need your hands to undo the wetsuit!

Free box.

Ideally, you should place the material you are going to use outside of your transition box, and in order of use. In this way, every time you have used something and have to deposit it inside, you will have the following free material. For example, if you leave the running shoes inside and put the neoprene on top, you will lose time when taking them.

Open helmet with fitted glasses.

Two in one, put on the helmet leaving the glasses fitted on it and you will save yourself an extra movement. Also leaving the helmet unbuttoned on the bike (hang it on the handle or handlebar) will allow you to gain a few extra seconds.

Dorsal buttoned.

The nerves can play a trick on you when you put the number, so it is preferable that you put it closed by the feet or by the head.

Hold the cleats with rubber bands.

Run without shoes for the transition and once you cross the assembly line get on the bike. You will keep your pedals and cleats in an ideal position if you hold them with an elastic band that will break on the first pedal. Start pedaling on the shoe if you can't get your foot in the first time.

Placement of T1 triathlon shoes (Placement of T1 triathlon shoes

All these actions require practice, since the competition's own situation involves added stress that will not allow you to learn on-site. Practice in your workouts until you get an automated routine of your actions in T1.

Laura García Cervantes

Dra. Sciences of Physical Activity and Sport

Club Trikatlón Tres Cantos Sports Director

Senior Triathlon and Swimming Trainer

Paratriathlon Specialist Coach


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